This may also be the ideal time to introduce a basic routine that helps players develop better landing mechanics in order to prevent anterior cruciate ligament (ACL) injuries. The players are fresh, the progression is suitable for warm-ups and they are supervised. The ACL is at significantly higher risk of injury in females than males. When looking at non-contact injuries, the factors are either internal (joint laxity, hormonal differences, ligament size and femoral notch width) or external (landing mechanics, muscular strength, level of competition, muscle recruitment activities), with landing mechanics being responsible for many of these differences (4).
这可能也是最理想的时间去帮助运动员提高落地技术，来防止前十字交叉韧带受伤为目的的一种基础日常程序。运动员都是新手，这种过程对热身很适宜，并且他们都得到监护。前十字交叉韧带受伤的风险，女性要高于男性。当来看看无接触损伤，原因不是内部（关节松弛，激素异样，韧带尺度和股骨切迹宽度），就是外表（落地技术，肌肉力量、竞赛水平、肌肉补充动作），伴随落地技术反应到这些因素上。
A recent study of female soccer players in the USA looked at introducing a commercially available warm-up package designed to train landing mechanics over an eight-week period(5). The authors of the study wanted to see whether the Sportsmetrics ‘Warm-up for Injury Prevention and Performance (WIPP)’ training programme improved the landing mechanics of the soccer players compared to a control group who did normal soccer training without the WIPP programme.
近来一项研究对美女子足球运动员的情况他们设计出一套8周为一期提高落地的，具有经济和可操作的练习。这项研究者想了解这项预防损伤和提高成绩的热身训练是否有利于提高足球运动员的落地技术，与另一没有进行该项目的组相对比。
After eight weeks of training, both groups improved their vertical jump scores and their landing mechanics, indicating that soccer training in itself has a training effect. However, no difference was shown between the groups in their landing mechanics. The subjects in this study were young (average age 10 years) so it could be that any training that they did may have improved their landing mechanics. Studies isolating specific exercises that improve the function of the lower limb compared to normal training in trained female soccer players are required.
历经8周训练之后，两组在纵跳和落地技术上有提高。显示足球训练本身有利于这种目的的实现。这次研究对象平均年龄为10岁，这样也许是由于任何训练有利于落地技术的提高。研究在女子足球提高下肢功能的单独练习与正常训练相比被提出来。

Balance versus plyometric training
平衡对抗超等长训练
Another study looked at older female volleyball players (average age 15 years) who had all been training for a minimum of four years, and compared a seven-week balance programme to a seven-week plyometric programme on lower limb mechanics(6). Both groups also performed a concurrent strength and speed programme on alternate days between their neuromuscular training. The researchers wanted to test the premise that both dynamic stabilisation and plyometric activity can enhance the neuromuscular activity in the lower limb, and therefore help prevent ACL injuries.
另一项研究着眼于年龄稍大（平均年龄为15岁）的女子排球运动员，他们都至少训练了四年，并且对下肢进行了为期7周的平衡与超等长的训练。两组在神经肌肉的间歇期同时完成力量和速度项目研究者相去测试这样的假设：动态稳定和超等长动作能提高下肢神经肌肉动作，也有利于前十字交叉韧带的损伤预防。
The plyometric group performed exercises that required maximal effort in sport-specific ranges of motion. Jumping and landing with a quick turn, single-leg bounding, landing and responding to a command to provoke an unplanned change of direction were all included, with the movements becoming more complex over the seven weeks. The balance group performed cushioned landings, with knee flexion and avoiding lateral movement of the knees. This progressed from stable surfaces to unstable surfaces such as the BOSU ball and Swiss ball, and also from double-leg to single-leg landings.
等长组完成练习时要求运动幅度达到个人最大限度；跳起后快速转身再落地，单腿弹性落地，再加上不确定的方向转身都包含在其中。对要求做一个不确定方向的改变的反应；在七周的期间动作由易到繁，逐步复杂起来。平衡组在柔软的地面落地使膝屈，避免膝部侧边的移动。练习过程由平衡表面到不平衡表面，如BOSU球和瑞士球，从双腿到单腿支撑。
Both groups showed an improvement in their vertical jump, their hamstring strength and their hamstring-to-quadriceps strength ratio. They also showed an improvement in knee stability on landing. The balance group showed a significant improvement in their ability to reduce the force of impact during a single-leg jump, whereas the plyometric group didn’t. This was almost certainly because the balance group had practised this landing technique.
两组纵跳成绩都有提高，他们的股后屈小肌力量和腓肠肌至股四头肌的力量成比例增长。他们还显示了落地时膝的稳定性加强了，平衡组在用单腿跳明显提高了降低冲击力的冲击，但等长组未有这样的显示。

Both of these training protocols were effective, but they were done in conjunction with a strength-training programme. Isolating a single set of exercises that will help reduce ACL injury risk is difficult. Instead, a combination of strength work, plyometric exercises and dynamic stabilisation exercises seems best. This can be easily incorporated into the team warm-up; I have used this protocol successfully in the past with male athletes in a professional rugby club.
两个训练草案都有效，他们联合了力量训练内容。孤立单独完成的帮助降低前交叉韧带损伤风险的练习是困难的，取而代之的是结合力量等长和动态稳定的练习最有效。这很容易引入到集体的热身中。我曾在男子职业橄榄球中成功应用了。

BOSU ball training
BOSU球训练
The use of the BOSU ball is becoming more commonplace in commercial gym environments, but does it have any place in sports conditioning programmes? Using it may help you improve your balance on unstable surfaces, but if it doesn’t help you improve your sporting performance, then why bother?
使用BOSU球在经营健身房越来越普通，但它是否在竞技训练上有一席之地。运用它可以提高在不稳定表面上的平衡，但它是否提高你的运动成绩。最近一项研究表明运用BOSU练习四周不但有助于平衡力的提高，也减少了完成多方向的往返跑完成时间，与控制组相比较。
One recent study showed that using the BOSU for four weeks not only helped improve balance performance, but it also reduced time of completion in a multi-directional shuttle run compared to a control group(7). No difference was found in the vertical jump of the control and test groups, but then balance training was not theorised to have an impact on power performance. Follow-up tests two weeks after the end of the BOSU training period showed that while balance on the ball was maintained, shuttle time had increased again. The bottom line is that balance training is likely to have an impact on injury prevention and agility, but little impact on power and speed, and that the training must be continuous. Including it as part of a warm-up protocol throughout the season is recommended.
最近一项研究表明运用BOSU练习四周不但有助于平衡力的提高，也减少了完成多方向的往返跑完成时间，与控制组相比较。在控制与实验组纵跳成绩未出现差异，但平衡训练没有在理论上证明有利于爆发力的提高。在BOSU训练之后的两周测试显示球上平衡还能保持，往返的时间再次提高。底线是平衡训练对于预防运动损伤和灵敏提高大为有益，但对爆发力和速度的有益程度不甚明显，并且这种训练必须要持续。这种训练作为热身计划的一部分贯穿于整个赛季是需要的。
Skill-based conditioning games
基于技能训练
If balance training has little impact on speed and power, or on anaerobic conditioning, then can skill-based conditioning games have such an impact? Good coaches can integrate skills training into small games and drills that require a game-related physical effort, making them fun and hard work.
如果平衡训练有益于速度和爆发力或有氧状况，那么基于技能训练的比赛是否也有同样功效？好的教练员能将技能训练融入一些小比赛中并且联系身体训练的比赛，使之更有趣，更具难度。
Other coaches see skills and fitness training as two very different areas; I have witnessed sessions consisting of hours of technical drills with no physical fatigue (but a lot of mental fatigue) followed by 10 minutes of all-out fitness at the end of the session – none of which is game specific, with the players rapidly losing interest. If female games players have a negative perception of fitness training to begin with, then these types of drills will only exacerbate the problem.
另外有一些教练员视技能与体能为两个完全不同的部分。我曾见识过一些训练课是数小时的技术操练而无身体活动（却有许多脑力）；接着是10分钟筋疲力尽的体能练习作结尾，没有一点专业比赛，使运动员很快失去了兴趣。如果女子技能类运动运动员对体能训练抱着否定态度开始，那么这种训练只会使问题恶化。
An example of how skill-based training affects physical parameters is found in research on junior volleyball players in Australia(8). Here the authors measured the results of three skill-based sessions taking place each week over eight weeks. The targeted skills were passing, setting, serving and spiking. Physical parameters measured included 5 and 10m speed, agility, body mass, skinfolds, aerobic power and vertical jump ability.
在澳大利亚一个有关技术训练影响身体参数的研究例子，对象是少年排球选手。这里作者测出关于超过8周每周三次的基于技术的训练课数据，目标技术参数是传递、移动、发球和阻挡。体力参数包括5、10米的速度、灵敏、身体质量、皮肤折叠、有氧爆发力和纵跳能力。

At the end of the testing period, the players’ ability to set, pass, and spike had all improved significantly. Physically, their 5 and 10m speed and agility had also improved, but no other physical changes were apparent. Surprisingly, not even vertical jump performance increased, despite hundreds of repetitions of jumps in the spike and serve training. The speed and agility may have improved due to the sheer volume of practice of these movements in the skills training sessions.
到测试末期，运动员传递阻挡取得了显著提高，实际上，他们5、10米和灵敏也有提高，但其它体力没有出现改变。令人惊奇不仅纵跳成绩提高，还有在百次以上连续跳也有提高。速度与灵敏的提高或许归因于在技术训练课中轻量多次的动作练习。
The authors of the study recommended that additional physical training take place to induce physiological changes in the players. However, what if the drills taking place had then moved into smaller games to replicate the game situations? Could the coaches structure the practice differently to allow the skill and physical abilities of the players to develop concurrently? What sorts of game practices are specific and which physical parameters do they affect?
这项研究的作者提出额外身体训练使运动员感应到内部生理变化，实际上如果如果过多的技术运用到小型比赛复制到运动中，会是怎样？教练员能否重构练习，使运动员技术与体力不断提升？什么类型的比赛练习有利于专项？哪些身体参数对他们有效？
Aerobic/anaerobic training effects of ‘small games’
小比赛式的有氧训练
Soccer and hockey are good examples of sports that monitor their games with heart rate monitors (HRMs) to see the aerobic/anaerobic effects of the games sessions. A recent study looked at comparing different variables of soccer games, with player numbers and pitch size changing in each drill, and using HRMs to assess the training effect(9).
监控竞赛用心率监视仪来检测竞赛对有氧影响。通过足球、曲棍球是很好的例证。最近一项关注到改变参赛人数和场地尺寸，用心率监控仪控制训练效果，对比
Drills varied from 2-a-side for 2 minutes work with 2 minutes rest period, for 4 sets over a 30x20 yard pitch to 8-a-side for 10 minutes work, 1.5 minutes rest for 3 sets over a 70x45-yard pitch. Average heart rates for the smaller-sided games were 90-95% HR max, ideal for improving VO2max in conditioned players. With more than 5 players per side, HR averages were 85-90% HR max, more suitable for improving lactate threshold capabilities in these professional players.
训练内容从2人一边2分钟训练2分钟休息，4组30*20码到8人一边10分钟比赛1.5分钟休息3组在70/45码，在小的场地面积训练，平均心率达到最大心率的90-95％，是理想提高运动员最大吸氧量的方式。当每边参赛人数超过5人，达到最大心率的85-90％，更适宜在职业运动员方面提高乳酸耐受力。

Depending on the level of conditioning of your players, manipulating the size of the pitch and the number of the players will help induce different training effects. Obviously, the more players involved, the greater the similarity to the real game tactically, but the same set of technical skills will be used to a large extent, even in the 2-a-side games. As an aside, the successful use of HRMs needs some education of the athlete, especially as most female recreational exercisers tend to use a self-selecting perception of exercise intensity, rather than heart rates(10).
依据您的运动员水平，控制场地尺寸和参加人数，有利于感知训练效果的不同。显然参加人数越多就越类似于正常的比赛，但甚至于两人一边的比赛上同样的技术技巧一样发挥到最大。此外，成功应用心率仪需要运动员的教育，特别是大多数女子用自我本体感觉感觉练习强度，甚于心率监控。

Speed, power and agility and ‘small games’
速度、爆发力、灵敏与小比赛
Aerobic and anaerobic conditioning can be affected with the use of small-sided games, but what about speed, power and agility? As was shown in the volleyball study, speed and agility can be improved as a result of pure technical training with enough repetitions.
有氧、无氧可以通过每边较少的人数来提高，但那么有关速度、爆发力和灵敏又是怎样？在排球研究中已有显示，速度和灵敏可借由纯技术重复适宜次数的练习来提高。
A study on rugby league players compared two in-season training methods and their impact on 10, 20 and 40m sprint times, aerobic power, vertical jump ability and agility(11). The first group of players performed traditional running activities without a ball for their conditioning, while the second group of players played various games from 2-a-side to unequal defence vs. attack games.
一项关于比较橄榄球联赛运动员两个赛季的训练方法，并且对10，20，40米短距时间，有氧爆发力、纵跳能力和灵敏性。第一组完成的是传统无球跑动练习，而第二组从2人一边到不对等防守和进攻来比较。
Both groups improved their 10m speed and maximal aerobic power, but the games conditioning group also increased their 20m and 40m sprint performances, and their vertical jump ability. Perhaps more importantly for the coach, whilst both groups had the same win-loss records in their matches, the games conditioning group scored more points in attack, and had a greater points differential than the traditional running group.
两组都提高了10米速度和最大有氧爆发力，但比赛训练组在20米和40米短跑上也有提高，还有纵跳成绩。对教练而言，当两组在比赛中有同样的无失分记录，比赛组在进攻有更多出击，获得积分成绩高于传统跑动组。
Conclusions
结论
If you are a coach of a female team, and you want to improve skills, fitness and prevent injuries, but have limited time with your athletes, what can you do? Well, what gets measured gets done; instead of subjectively assessing whether your team is fit or not, why not take two or three variables that you think are key to winning matches and measure them? Then design some games that incorporate skills but utilise the physical parameters that you want to improve.
如果你是一名女子队教练员，你想提高技术体能和防止运动伤害，但还受时间限制，那该怎样做？从测量决断，代替主观训练是否合适，为什么不把你认为制胜关键的两个或三个可变因素来监控他们，设计一些比赛包括你想提高的身体参数，并监控他们。
For example, speed, agility and aerobic power are useful in soccer. Using games that require sudden changes of direction, both planned and unplanned, could help improve agility. Smaller-sided games, such as 2- or 3-a-side in a slightly bigger area but for shorter times, will help produce the same effect as high-intensity interval training. Use HRMs to help determine the exact effect a drill is having. Conversely, a skill game that has a maximal speed component, but higher amounts of rest, will not improve aerobic capacity, but should help speed performance. From experience, players like these games, because they don’t realise they are tired until they are over. By combining effective warm-up drills, skills training and conditioning games you will maximise the time you have with your team and hopefully make training a lot more fun.
举例而言，速度灵敏和有氧爆发力在足球中很有用。利用要求变化方向，有无计划的改变方向都能提高灵敏性，人数少的竞赛，诸如：两人或三人一边，在一个稍大场地，时间更短进行比赛，将有利于提高注意力的间歇训练，用心率监控仪来帮助评价一个训练的成效。相反，一个最快速成分但休息甚长的技术练习，不会对有氧有帮助，却能提高速度成绩。从经验而言，像这种项目运动员除非他们力竭，否则他们感不到累。通过组合热身训练、技术训练和最大限度利用、以及你与训练队的队员时间，使你的训练时鲜时有趣。

my address is :hywu44@yahoo.cn.thanks for your watching. good time during the summer holidays

非常感谢hywu的辛勤劳动。

不错。可以把翻译的文章单列出来，共同欣赏。

结论部分总结得太简单了。

还没看，先谢了．